Giving Voice to Depression

Recovery from depression can feel overwhelming—but small daily habits and consistent routines can make a real difference.In this episode, mental health advocate Paul Marlow shares how morning and evening routines helped him climb out of two of the darkest years of his life. From improving sleep to creating daily “wins” like making his bed, journaling, and practicing fitness and nutrition, Paul explains how these habits built his confidence and supported long-term recovery.Whether you’re living with depression or simply looking for ways to strengthen your mental health, this episode offers practical strategies for using routines as a foundation for healing.Link to Paul's website/resources: https://weareneveralone.co/Primary Topics Covered:Why routines and daily habits are powerful for depression recoveryPaul’s personal story of two years in his darkest placeThe role of sleep in depression and anxiety managementEvening routines that improve rest and emotional regulationMorning routines that create “small wins” and build confidenceWhy therapy and honest conversations matter for recoveryHow fitness routines reduce fear and anxietyNutrition’s impact on mood and mental well-beingNormalizing setbacks and why persistence is keyTimestamps:00:00 – Episode introduction and context  02:07 – Tools guests have shared for coping with depression  03:01 – Paul Marlow’s story: two years in a dark place  03:44 – Morning routines and the power of daily wins  04:34 – How sleep directly affects depression and anxiety  05:43 – Tracking sleep and learning its mental health impact  07:00 – Building evening routines for better rest  08:13 – Experiencing restful sleep for the first time in years  09:00 – Starting a morning routine step by step  09:55 – Why not checking your phone first is essential  11:18 – Therapy as a key recovery tool  13:06 – The role of honesty in making therapy effective  14:59 – Facing setbacks and sticking with the process  16:10 – Fitness routines as tools for resilience and self-confidence  17:36 – Using exercise to face fear and anxiety  18:06 – How nutrition supports mental health  19:26 – Small wins and changing negative self-talk  20:26 – Redefining limits and discovering strength  21:22 – Closing reflections on routines and recovery  Explore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

What happens when everything you thought defined you suddenly crumbles? For Paul Marlowe, a former professional athlete and personal trainer, the losses of a parent and a relationship, combined with anxiety and PTSD, led to years of depression and an inability to feel joy.In this conversation, Paul shares the reality of living with depression—the nights filled with racing thoughts, mornings curled up crying in the shower, and the daily effort of faking wellness just to get by. But his story doesn’t stop there. Paul also opens up about how he began to rebuild: creating morning routines, embracing therapy, prioritizing sleep and nutrition, and—most importantly—learning to speak honestly with himself and others.His journey is a reminder that while depression can strip us down, it can also create the space for a stronger, more authentic self to emerge.Paul Marlow's Never Alone site: https://weareneveralone.co/Primary Topics Covered:How grief, PTSD, and anxiety combined to trigger Paul’s depressionWhat depression’s “loss of joy” (anhedonia) really feels likeThe hidden toll of faking wellness while struggling insideThe impact of holidays and seasonal triggers on depressionHow Paul rebuilt his life through therapy, routines, and lifestyle changesThe role of honesty—with oneself and others—in recoveryWhy he now views failure as growth instead of defeatTimestamps:00:00 - Introduction and welcome 01:03 - Terry shares a story about stigma in depression stereotypes 02:33 - Introducing Paul Marlowe and his background in sports 03:36 - Paul’s descent into depression after major life losses 04:36 - Daily reality of anxiety, sleepless nights, and morning breakdowns 06:10 - Hiding depression in public and faking wellness 07:17 - Anhedonia: the inability to feel joy 09:05 - The “old Paul” versus the person he is today 10:34 - Growth through vulnerability, failure, and honesty 11:45 - Seasonal depression triggers during the holidays 13:03 - Building new habits: therapy, routines, sleep, and nutrition 14:22 - How honesty with himself fueled lasting change 16:23 - Reflection on stripping away old facades and rebuilding authentically 17:23 - Bridget and Terry’s reflections on Paul’s journey 18:00 - Upcoming webinar on mindful self-compassion 19:00 - Closing thoughts and resourcesExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

What does it really mean to live with both depression and addiction?In this episode, Don opens up about his decades-long struggle with clinical depression, anxiety, and substance use disorder—a combination often called dual diagnosis. Despite years of misdiagnosis and silent suffering, Don finally found hope through proper treatment, peer support, and telehealth through the VA.He shares candidly how depression convinced him he was worthless, how addiction deepened the darkness, and how tools like medication, gratitude, and music became lifelines in his recovery. Don also reflects on the power of simply asking, “How can I support you today?” and why breaking stigma saves lives.This is an honest, hopeful conversation for anyone navigating depression, addiction, or supporting someone they love.Primary Topics Covered:What “dual diagnosis” really means in mental health careDon’s early anxiety and decades of misdiagnosisThe dangers of untreated depression and self-medicating with substancesRecovery through AA/NA and support networksHow the VA and telehealth improved access to careFinding stability through medications like escitalopram and gabapentinThe role of music in calming anxiety and lifting moodWhy asking the right support questions mattersChallenging stigma by sharing lived experiences openlyDon’s reflections on recovery, resilience, and hopeTimestamps00:05 Welcome and introduction 01:03 Podcast updates and live webinar announcement 02:06 Defining dual diagnosis: mental illness + addiction 03:15 Don begins his story of depression and anxiety 04:21 Early childhood anxiety and silent suffering 04:58 Initial misdiagnosis with bipolar disorder 06:05 Finding the right medication for depression and anxiety 07:59 The dangerous weight of untreated depression 08:10 Don’s history of substance use and addiction 09:03 Building strength through AA/NA recovery programs 09:56 How technology kept him connected during recovery 11:28 The life-changing role of VA telehealth access 12:20 Why Don values his mental health providers 13:07 Music as therapy: calming depression and anxiety daily 14:58 Spotting early warning signs of depression 15:50 Lessons learned from lived experience 17:14 Best ways to support a loved one with depression 19:47 Why stigma silences people—and why Don speaks up 22:28 Closing reflections and message of hopeExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Every January, millions of people make resolutions—only to abandon them weeks later. But what if we shifted the focus from unrealistic goals and shame-based change to something more sustainable: prioritizing our mental health?In this inspiring New Year’s conversation, psychologist and author Dr. Margaret Rutherford (host of the SelfWork podcast) joins us to explore what real mental health resolutions look like. Together, we discuss why self-compassion matters more than self-criticism, why true self-care goes beyond bubble baths, and how small, intentional practices can protect our mental health all year long.Dr. Rutherford also shares insights from the American Psychiatric Association’s latest survey, showing that more than 1 in 4 Americans are committing to mental health goals in 2022. From therapy and journaling to limiting toxic social media and nurturing healthy relationships, these are resolutions that truly make a difference.Link to Dr. Margaret Rutherford's website https://drmargaretrutherford.comPrimary Topics Covered:Why traditional New Year’s resolutions often failThe importance of setting goals with compassion instead of shameHow mental health resolutions differ from physical health resolutionsThe role of past, present, and future in shaping self-care practicesThe rise of therapy, meditation, journaling, and mental health appsThe impact of social media use on depression and anxietyRecognizing hidden struggles and reducing stigmaHow to focus on small, daily actions that support mental healthTimestamps00:00 - Introduction to the episode 01:08 - Why most New Year’s resolutions fail 02:09 - The value of setting clear, official goals 02:49 - American Psychiatric Association study: 1 in 4 Americans resolving to improve mental health 03:16 - The pandemic’s impact on awareness of mental health 04:09 - The danger of shame-based resolutions 05:00 - Setting mental health goals through past, present, and future reflection 06:01 - Internal validation vs. external validation in self-care 07:33 - Broadening the definition of “diet” to include media and relationships 09:09 - Effective mental health resolutions: therapy, journaling, apps, and meditation 10:34 - The benefits of virtual therapy for accessibility 11:30 - How depression and anxiety create barriers to seeking therapy 12:16 - Recognizing hidden struggles and breaking stigma 13:34 - “People don’t fake depression. They fake being okay.” 14:55 - Understanding the spectrum of mental health struggles 16:25 - Therapy as a tool for healing guilt, shame, and past actions 17:29 - Coping with uncertainty and the ongoing pandemic 18:06 - Developing internal markers of progress and wellbeing 18:29 - “There is no health without mental health” 19:24 - Closing reflections and words of encouragementExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Season 19 of Giving Voice to Depression brought together powerful, vulnerable conversations about what it means to live with depression. From learning that you’re not alone in your struggles, to understanding recovery as a non-linear process, to hearing about veterans’ mental health, racial trauma, journaling, and holiday survival tips—this season offered both compassion and practical insights.In this special season wrap-up, co-hosts Bridget and Terry revisit the most impactful episodes, highlighting the resilience and wisdom of people living with depression. If you’re looking for real stories, validation, and hope, this recap will help you reflect, heal, and carry forward lessons into the new year.Primary Topics Covered:Why “The Beginning of Hope” resonated with so many listenersUnderstanding recovery as non-linear: moving in and out of hopeVeterans’ mental health and how civilians can support themTrauma recovery and the role of culture and community messagesHoliday mental health strategies for self-care and compassionThe power of journaling as a mental health toolReducing stress in social invitations with “the graceful out”Listener-favorite story: It’s Really Hard to Fix Something Broken With Something BrokenReflections on depression’s lies and the importance of shared voicesGratitude for the GVTD community and a look toward the new yearTimestamps:00:00 - Welcome and introduction 00:33 - Why this review is about Season 19, not 2021 01:34 - Invitation to share: “What does your depression tell you?” 02:30 - Episode 191: The Beginning of Hope 03:45 - Episode 192: Recovery Is Not Linear 05:12 - Episode on veterans’ mental health with Dr. McBride 06:33 - Civilian support for veterans’ mental health 07:46 - Episode 193: Trauma Recovery, Race, and Mental Health 09:12 - Holiday mental health advice with Dr. Maggie Mulqueen 10:36 - Behind-the-scenes blooper + journaling as a mental health tool 12:23 - Journaling to “get the ugly out” 13:48 - Dr. Anita Sands: the “graceful out” for social invitations 14:36 - Episode 195: It’s Really Hard to Fix Something Broken With Something Broken 16:04 - Listener responses and gratitude for community voices 17:31 - Acknowledgment of Facebook community support 18:13 - Closing reflections and new year wishesExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

The holidays are painted as a season of joy—but for many living with grief, depression, or loneliness, Christmas can feel unbearably heavy. This special holiday episode, written and read by author John Pavlovitz, is for those who struggle when everyone else seems to be celebrating.If your heart feels heavy, if loss or depression has taken the light out of the season, this episode is a reminder: you are not alone. Millions share in this quiet grief, even if you never see their faces. And as hard as it is to imagine, the way you feel today will not always be the way you feel.This Christmas, may these words remind you of two truths: you are not suffering alone—and this is not the end of your story.Primary Topics Covered:The reality of struggling with depression and grief during the holidaysWhy Christmas can feel especially painful for those facing lossMessages for those battling depression, addiction, or self-hatredThe weight of loneliness and separation during the seasonHope that today’s pain is not the end of the storyEncouragement for receiving the holidays exactly as you areThe importance of solidarity with others who “get it”Timestamps00:00 - Introduction to the special holiday episode 00:48 - John Pavlovitz begins: “To those who struggle this Christmas…” 01:15 - For those grieving losses and broken relationships 02:30 - For those facing illness, hospital rooms, or funerals 03:15 - For those battling depression, addiction, or inner demons 04:00 - For those alone or separated from loved ones 04:40 - Reminder: you are not alone in this struggle 05:10 - This is not the end of your story—hope will return 05:37 - Reflection on how words can bring solidarity 05:50 - Resources and encouragement from Giving Voice to DepressionExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

Depression often feels like trying to fix something broken with something else that’s broken.In this moving episode, Davey shares his raw and honest story of living with depression and anxiety. From the exhaustion of hitting rock bottom to the slow discovery of “tools for a time” that help him cope, Davey explains how he manages daily triggers, finds small victories, and redefines what recovery looks like.Through metaphors like a clogged chainsaw and even chicken soup that can’t be digested, he gives listeners new ways to understand depression’s challenges. Most importantly, he offers hope: that even when depression feels overwhelming, it’s possible to gather tools, learn, and keep moving forward.Primary Topics CoveredThe reality of living with depression and social anxietyRedefining identity after depression changes your lifeCoping tools and “tools for a time” for survivalThe importance of taking small steps and celebrating small winsHow intrusive thoughts and daily triggers impact recoveryDepression as a legitimate illness, not a personal failingThe metaphor of clogged machinery as a way to understand depressionWhy well-meaning advice can feel unhelpful during deep depressionAccepting depression as a challenge instead of a personal weaknessThe hope that depression can be managed, even if not cured00:00 – Introduction: why Davey’s story still resonates today  02:06 – Redefining yourself after depression takes you down  03:00 – Hitting the wall: exhaustion and racing thoughts  04:11 – Applying a strong work ethic to fighting depression  05:20 – Small victories: how little accomplishments boost mood  06:11 – “Tools for a time” and why different tools work at different moments  07:15 – Restoring chainsaws as a metaphor for understanding depression  08:23 – Speaking openly about depression for the first time  08:59 – Why well-meaning advice can feel impossible to “digest”  10:55 – Becoming a student of your illness: taking notes in therapy  11:34 – Depression as a legitimate medical condition, not weakness  13:44 – Managing anxiety to reduce depression triggers  14:38 – Daily struggles: magnifying small things into catastrophes  15:20 – Finding purpose in giving back, even through blood donation  15:57 – Why depression is still a winnable battle  16:30 – Building a toolbox of coping strategies for recovery  17:40 – Becoming more compassionate and useful through lived experience  18:27 – Closing reflections on acceptance, learning, and ongoing growth  Explore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

The holidays are painted as a season of joy, but for many, they bring stress, grief, and heightened depression. In this conversation with psychologist Dr. Anita Sands, we explore the realities of holiday depression and offer practical ways to approach the season with compassion, flexibility, and self-care. From shifting expectations to making empowering choices, this episode provides both validation and strategies for anyone struggling during the holidays—or supporting someone who is.You’ll learn why permission to say “no” (or a last-minute “yes”) can be a gift, how self-care basics become non-negotiable, and why redefining traditions can help protect your mental health.Whether you dread family gatherings, feel weighed down by expectations, or just need reminders to give yourself grace, this conversation offers hope and perspective.Primary Topics Covered:Why depression often worsens during the holiday seasonThe impact of unrealistic expectations and comparisonDr. Anita Sands’ “holiday gift” of compassionate invitationsPractical self-care strategies for navigating holiday stressReframing traditions and giving yourself permission to do lessHow to extend compassion to yourself and loved onesTimestamps:00:00 – Introduction and holiday context 01:13 – Why depression can feel heavier during holidays 02:26 – The pressure of expectations and family dynamics 03:42 – Understanding Scrooge and the human side of withdrawal 05:33 – How grief, depression, and exhaustion block joy 06:31 – Dr. Sands’ “holiday gift”: low-pressure invitations 07:22 – Compassionate flexibility in social situations 08:44 – The importance of self-care (sleep, nutrition, exercise, stress management) 10:46 – Reconnecting with love, hope, and goodwill 12:46 – Giving yourself choices and permission 13:56 – Doing less and focusing on what matters most 14:46 – Financial and emotional fallout of holiday stress 16:12 – Personal reflections on changing holiday traditions 17:15 – Closing encouragement and remindersExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

The holidays can be an especially painful time when you’re living with depression or anxiety—made even harder by grief, loss, and the lingering effects of the pandemic. In this episode, psychologist Dr. Maggie Mulqueen offers compassionate, practical advice for navigating the holidays when joy feels forced or out of reach.She discusses how to release “Hallmark expectations,” embrace a both/and mindset (grief and gratitude can coexist), and discover a sense of purpose that can ease holiday depression. Whether you’re missing loved ones, overwhelmed by social pressures, or simply exhausted by uncertainty, this conversation will help you feel seen and supported.Link to referenced article: www.drmaggiemulqueen.com/publicationsPrimary Topics Covered:Why the holidays intensify depression and anxietyThe impact of seasonal affective disorder and the pandemic on mental healthThree groups of people struggling differently with the holidaysHow grief and “empty seats at the table” affect holiday gatheringsThe importance of embracing a both/and mindset (sadness + gratitude)How to support loved ones by listening instead of minimizing feelingsWhy purpose and small acts of kindness help protect mental healthThe danger of “toxic positivity” during the holidaysHow to hold space for your own emotions without shameA hopeful closing poem: In the Time of Pandemic by Kitty O’MearaTimestamps00:00 - Introduction and context for the holiday episode 01:00 - Why holidays during the pandemic are uniquely difficult 01:20 - Dr. Maggie Mulqueen on the psychological impact of disrupted traditions 02:14 - Why November through March is the busiest season for therapists 02:53 - Cancelled gatherings and the emotional fallout 03:11 - People experiencing holiday struggles for the first time 04:15 - Those with pre-existing holiday blues losing their usual coping outlets 04:57 - Families stuck together: why “home for the holidays” feels different 05:56 - Grief, empty seats, and the difficulty of unacknowledged loss 06:31 - Why there is no “right” way to celebrate the holidays 07:26 - Learning to embrace both/and thinking for resilience 08:24 - Special considerations for people already living with depression 09:30 - Why purpose and small acts of kindness help protect mental health 10:47 - We’re not “post” pandemic: why collective trauma lingers 11:27 - Uncertainty and anxiety about the future 12:13 - Why urging joy or “just be grateful” can deepen shame 13:52 - The harm of not being heard and the weight of shame 14:39 - Final takeaway: embracing complexity and both/and thinking 15:35 - A Thanksgiving wish for gratitude without denial 15:55 - Reading of In the Time of Pandemic by Kitty O’Meara 17:23 - Reflections on hope, gratitude, and “the great reset” 18:05 - Closing wishes for listeners and a preview of next week’s episodeExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/

In this powerful episode, Dr. Maria Innocencia-Amarante shares her journey of growing up in an immigrant family, surviving trauma, and breaking generational cycles of abuse and secrecy. Drawing on both her personal experiences and her expertise as a trauma therapist, she explains how trauma changes the way we see the world, why recovery requires revisiting and processing the past, and how healing becomes possible when even one supportive person believes in you.This episode sheds light on the unique challenges faced by communities of color in addressing trauma, secrecy, and stigma, and offers hope that resilience and recovery are always within reach.Primary Topics Covered:How trauma impacts worldview, relationships, and identityThe role of family, secrecy, and cultural norms in shaping trauma responsesBreaking generational cycles of abuse and dysfunctionEducation and resilience as tools for transformationThe importance of being seen, heard, and believed in recoveryPractical steps and resources for finding help and starting healingEpisode Timestamps:00:00 - Introduction to the episode and podcast 01:35 - Defining trauma recovery and its challenges 02:06 - How trauma changes people and shapes worldview 02:53 - The elevator metaphor for trauma recovery 03:41 - Dr. Amarante shares her personal story of trauma 04:48 - Growing up in poverty, violence, and secrecy 05:26 - Witnessing domestic violence in her family 06:11 - Exposure to community violence and survival mode 07:24 - Lasting impact of childhood traumatic stress 07:35 - Siblings’ different paths in coping with trauma 09:01 - Breaking cycles through education and resilience 10:22 - Balancing lessons from an abusive but hardworking father 11:05 - Earning a doctorate and proving doubters wrong 12:08 - Choosing to interrupt generational cycles of violence 13:27 - Why some people respond differently to the same trauma 14:24 - The power of having even one person who believes in you 15:39 - What to do if you don’t feel supported 16:52 - Recovery and healing from trauma is possible 17:58 - Staying the course when healing gets painful 18:17 - The importance of being seen, held, and supported 19:12 - Defining trauma and the perception of threat 19:51 - Closing reflections and gratitude for Dr. AmaranteExplore mental health and addiction treatment options at recovery.comFacebook Community: https://www.facebook.com/GivingVoiceToDepression/Terry's LinkedIn: https://www.linkedin.com/in/givingvoicetodepression/